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Setting Yourself Up for Success

Whole Food Plant-Based Diet

2 | Setting Yourself Up for Success - Whole Food Plant-Based Diet

Whole Plant-Based Foods- that I keep in my house to set

me up for success

White Potatoes

Sweet Potatoes

Frozen Potatoes (shredded or homestyle)

Brown Rice

Quinoa

Carrots (baby and shredded)

Cucumbers

Onions

Baby Spinach (boxed)

Baby Kale or Mixed Greens (boxed)

Arugula (boxed)

Spring Mix (boxed)

Red Cabbage

Green Cabbage

Stir-Fry Mix

Lemons

Limes

Oranges

Grapes

Avocado

Tomatoes

Canned Beans

Pinto Beans

Red Beans

Lima Beans

Garbanzo Beans

Refried Beans

Other Bean Varieties

Ezekiel or WW Bread

Balsamic Vinegar

Cooking Wine

Mustard

Ketchup

Almond or Soy Milk

Honey/ Maple Syrup

Dates (pitted)

Vegetable Broth

Whole Wheat Flour

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These are the grocery items that I keep in my kitchen at all times.

I add more fruits and veggies depending on what’s available. If you plan to be

successful eating whole food plant-based, it is imperative your kitchen is well-

stocked. You may find other fruits, vegetables, and condiments you prefer. I

also keep several dry bean varieties (lima, pinto, black, great northern, navy,

etc.), but you do have to take the time to soak them and cook them. I use my

instant pot to cook my dry beans. I also keep red and green lentils in my pantry.

I use them in recipes often. They don’t need to be soaked and they cook rather

quickly. Canned beans are more convenient of course.

Apples

Bananas

Walnuts

Zucchini

Canned Tomatoes

Raisins

Whole Wheat Pasta

WW or Corn Tortillas

Fresh Parsley

Fresh Chives

Chili Powder

Pasta Sauce

Frozen Broccoli

Lentils (red and green)

Dates

Shredded Wheat Cereal

Oatmeal

Cashews (raw)

Vegan Mayonnaise

Apple Cider Vinegar

Berries

Flax Seed (ground)

Canned Tomato

Fresh Cilantro

Garlic Powder

Smoked Paprika

Hummus

Soy Sauce (low sodium)

Nutritional Yeast


Whole Plant-Based Meals- from the grocery items listed 0n pages 2 -3,

I could prepare the following items (plus more):

• Red Lentil Chili

• Tortillas with refried beans, veggies, vegan sour cream, and cilantro

• Baked potatoes with chili and vegan sour cream

• Baked potatoes with broccoli, cheese sauce and chives

• Baked tortillas with cheese sauce & cilantro

• Whole wheat pasta with spinach and cheese sauce

• Avocado toast with tomato slices

• Brown rice, beans (any variety), onions and chopped tomatoes

• Brown rice with stir fried veggies and soy sauce

• Whole wheat pasta with pasta sauce, cooked mushrooms, onions & parsley, served with a side of zucchini

• Big Salads with Quinoa or Rice, beans, cucumbers, onions, tomato, etc.

• Salad dressing (3T balsamic vinegar, 2T mustard, 1T maple syrup)

• Whole wheat pancakes with fruit & maple syrup

• Oats with fresh fruit, flax seed, maple syrup and walnuts

• Veggie sandwich (lettuce, onions, tomatoes, avocado, etc.) with hummus or vegan mayonnaise

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• Sweet potato fries

• Shredded potatoes with vegan sour cream & side of tomato slices

• Mashed potatoes with mushroom gravy

• Lentil soup with potatoes

• Cabbage with black-eyed peas

• Shredded wheat with berries and almond milk

• Apple dessert with oat topping

The list could go on.

I typically eat 3 meals a day when I get hungry. It is hard to overeat or to snack

when eating whole food plant based. When you eat this type food, it’s so filling.

Pictured: Grilled tofu, cooked shredded potatoes with vegan sour cream, and a side of tomatoes.


What I Eat in an Average Day

For breakfast I eat oats, potatoes, avocado toast, veggie sandwich or

shredded wheat. Sometimes I eat whole wheat pancakes.

Breakfast

For lunch I usually eat a big salad with lots of veggies, beans and rice or

quinoa. If for some reason I’m not in the mood for a salad, I eat leftovers. If

I don’t have leftovers, I might eat a veggie sandwich with sweet potato fries.

If I’m really hungry for lunch, I might eat rice, beans, onions and chopped

tomatoes (one of my favorite meals).

Lunch

For supper, I make soup or a stir-fry. I may eat baked potatoes or a pasta

dish. I include mushrooms a lot for supper. I didn’t put tofu on the list above,

but occasionally I purchase it and prepare it for supper. I look up recipes a

lot and experiment. I eat lots of beans.

Supper

If I go out to eat, I either go Mexican, Japanese, Thai, Chinese or to a

restaurant where I can get a baked potato and garden salad. At a Mexican

restaurant, I order rice & black beans, grilled veggies and/or an avocado

salad. At a Japanese, Chinese, or Thai restaurant, I order white rice (as

opposed to fried rice), grilled veggies, and tofu.

Eating Out

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Batch Cooking - that I do weekly

• I make brown rice once a week and store it in the frig to use in my meals during the week.

• I make quinoa and store it in the frig. I use it mostly in salads.

• I make vegan sour cream weekly and use it on potatoes during the week.

• I make some kind of salad dressing each week.

• I bake about 8 Yukon Gold potatoes each week. We cut them up and put them in the air fryer until crispy.

• I also roast carrots and cubed sweet potatoes once a week. I can throw these in salads or each as a side during the week.

• When I make vegan cheese sauce, it lasts for a week. I only make it occasionally.

• If I make a big pot of chili or soup, I freeze part of it for later meals.

• Making these items once a week and having my frig well-stocked with cooked items makes meal prep so much easier. Also, when you are hungry, you are more likely to eat healthy foods, if they are already in the frig.

• Some people chop their veggies in advance. I buy boxes of greens and chop them with cooking scissors when I make my salad, so I usually wait until I’m preparing my meal before cutting my veggies.

• We eat A LOT of onions. I do keep one or two chopped and in the frig regularly.


Appliances and Kitchen Gadgets I Use

• Instant Pot

• Rice Cooker

• Nice Skillet (enamel or stainless steel)

• Nice Chef’s Knife (that you can handle easily)

• Cutting board

• Small food processor for chopping nuts

• Citrus Juicer (handheld)

• Zester

• Vitamix Blender (expensive, but so worth it. I’ve heard a NutriBullet is good, but I’ve never used one. You need something that will make recipes with nuts in them smooth).

• Taco Salad Shell Molds

• Steamer basket

• Toaster Oven

• Air Fryer

• Kitchen scissors

• Small mesh colander (I rinse all my canned beans)

• Larger colander

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Some of My Favorite Recipes

Vegan Sour Cream1 cup raw cashews (that have been soaked for a least 2-3 hours or overnight)

¼ tsp salt

1 tablespoon fresh lemon juice

1 ½ tablespoon apple cider vinegar

½ - ¾ cup water

Blend until smooth in a blender


Red Lentil Chili2 oz. dates

1 lb. red lentils

2- 14.5 oz. cans diced tomatoes

6 oz. can tomato paste

1 large onion (diced)

1 lb. red bell peppers (chopped)

8 cloves garlic

4 tablespoons apple cider vinegar

1 ½ tablespoons dried parsley

1 ½ tablespoons dried oregano

1 ½ tablespoons chili powder

2 teaspoons smoked paprika

½ teaspoon chipotle chili powder

¼ teaspoon crushed red pepper flakes

1 scallion or green onions (for topping)

7 cups water (1 that is blended with dates plus 6 more)

Blend dates with 1 cup water until smooth.

Place date mixture and the remaining ingredients in an instant pot and cook

on high for 14 minutes. Let is set for about 15 more minutes before releasing

the steam. Alternatively, place all the ingredients in a slow cooker with 6 cups

water (1 that is blended with dates plus 5 more) and cook on low for 8 hours.

Sprinkle with scallion or green onions. Serve over baked potatoes or tortilla

chips.

This makes a large batch. You may want to cut the recipe in half.

Image Credit: Diabetic Foodie

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Vegan Cheese 3 cups peeled and diced potatoes

½ cup diced carrots

½ cup raw cashews (soaked at least 2-3 hours)

4 tablespoons nutritional yeast

1 teaspoon onion powder

2 teaspoons garlic powder

2 teaspoons salt

Squeeze of ¼ lemon

2-3 cups of water

Cook the potatoes and carrots until tender. Drain. Put the cooked and drained

potatoes and carrots in blender with the remaining ingredients. Blend until

smooth. Serve hot.

3-2-1 Salad D ressing 3 tablespoons balsamic vinegar (I prefer the white kind)

2 tablespoons mustard

1 tablespoon maple syrup

Put all ingredients in a jar and shake well

Blend until smooth in a blender


Recommendations• Check with your doctor first, before making any dietary changes. My

doctor eats this way and encourages me to eat this way. If your doctor agrees that this way will be healthy for you, continue to work closely with him.

• Research the need for Vitamin B-12 when eating a whole food plant-based diet. My doctor recommended an over the counter liquid B-12 that I take daily.

• Forks Over Knives Documentary. This is so eye-opening and helps the viewer see what we have just accepted in the United States as far as our diet is concerned. We grow up not knowing any different. This documentary is what lit a fire under me.

• Forks Over Knives App. This app cost about five dollars and is full of good recipes that are whole food plant based. They add new recipes regularly.

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• Forks Over Knives Cooking Course. There are two to choose from, one more involved than the other. I took the more involved course and learned so much about how to cook this way. It built my confidence.

• Watch the many plant-based doctors on YouTube. Follow Dr. T. Colin Campbell, Caldwell Esselstyn, John McDougal, Michael Greger, Neal Barnard, Doug Lisle, Joel Furhman, and many more.

• Google whole food plant-based recipes and start cooking. It will get easier the more you do it.

• Do your own research. Do not let others tell you what is best for you.

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